/ / / Working out Safely 5 Rules, Getting Ready and Lean Muscle Workout Routine

Working out Safely 5 Rules, Getting Ready and Lean Muscle Workout Routine

Working out Safely 5 Rules, Getting Ready and Lean Muscle Workout Routine

Working out safely is crucial to good health. After all, you don’t want to expose yourself to any ailment once you start exercising. It is, therefore, necessary that before you go full throttle into your new fitness plan you should consult a physician. Before starting out, it is best to get a check-up done to rule out any possibilities of trouble.

If it is possible, you may and should train even if you are not in a good state of health. However, only your physician can make this decision on an individual basis. Obviously, while consulting your physician you should clearly express your intention of starting a physical training program and should ask what risks if any, this might possibly pose for you.

As you get older it becomes more important that you consult a physician before starting a training program, even if you have previously participated in sports activities but have neglected your training for some time.

Once your physician gives you the go-ahead, you should proceed with your programme, albeit slowly.

Working out Safely 4 Rules

  • Your muscles, ligaments, joints, and bones can get affected by even a minor injury and can either impair your training ability or cripple it completely. Thus, begin every exercise at a deliberately slow pace. Only after you have adequately warmed up, go full speed.
  • Never ever exercise on a full stomach. The same rule applies if you are tired and suffering from fatigue.
  • Stop exercising if you feel sick or have a fever. Take proper rest and resume your routine only when declared fit.
  • Discomforts during or after the training should urge you to consult a physician immediately. Only he can decide whether these discomforts are harmless or not. If all goes well, take care not to stop your training abruptly, but rather let the stress wind down slowly.
  • Never take a cold shower after exercising. The motto is “keep warm”, even after training.

These easy-to-follow rules will ensure that you reach your goal of physical fitness slowly and steadily.

Getting Ready to Exercise

Do you feel that your limbs are locked when you start exercising, you can’t seem to stretch as much as you normally should, and there’s too much pressure on your muscles? Well, you obviously haven’t warmed up properly. Warm-ups are certain to light exercises done to prepare the body for more rigorous activity.

Your body needs a warm up :

  • To increase the amount of oxygen for the muscles. This is done by raising body temperature.
  • To increase the tendency of muscles to use this oxygen. This is done by raising the temperature of the muscles.
  • To enable the muscles to contract more so that they get more power and endurance.
  • To prepare the body for increased cardiovascular activity.
  • It decreases the chances of muscular injury and soreness.
  • It protects the heart from the sudden strain.
  • It enables deep & thick muscular groups to raise their temperature without much fatigue.
  • It helps in body coordination by familiarizing the body with certain future exercise patterns.
  • It decreases pulmonary resistance between the cardiovascular and muscular network.

Besides your body, even your mind needs to get used to the idea of exercising . This will help

  • You become comfortable with time, space, and motion elements.
  • You become aware of the limits to which you can push yourself.
  • You realize the value of progressing gradually in an exercise program.
  • You realize the parameters on which you’ll judge your progress.
  • You begin to regard the warm-up phase as just one part of the exercise program.

Warming up gets your body ready for the physical demands which exercise will make. But remember to observe certain precautions.

  • Make sure you drink plenty of fluids. If you feel any pain or pressure in the center of the chest, left arm, fingers, or throat, stop exercising immediately.
  • Stop immediately if, at any time, during your exercise, you feel any pain or pressure in the center of the chest, left arm, fingers, or throat; or feel dizzy, faint, or nauseated.
  • Start by warming up your feet, even before the formal warm-up.
  • Avoid jerky or excessively bouncy movements. Stretch slowly and with controlled movements.
  • Try to include those exercises which isolate the lower back and hamstrings, but only if you are able to do them progressively and smoothly. Avoid exercises that cause joint pain.

Lean Muscle Workout Routine

As you browse through a lifestyle magazine, your eyes are stuck over an article that guarantees you lean muscles through its workout plan. You are all excited and prepare your mind to strictly follow the regimen and for the same, head straight to the grocery store to get all the food that promises you to attain the desired figure.

After a couple of weeks, you evaluate your success level. Though you had a good start, you failed to stay committed till the finish line. While most people follow only a part of the plan, others do not eat rightly. Forget all those articles that promise you weight loss and a lean muscled body. Check out the guidelines illustrated in the lines below and get a lean and toned body! Apart from following the routine, make sure you put in a considerable amount of hard work and dedication. Follow them and in a few days’ time, you’ll surely get a body you’ve always longed for. 

Diet

Following a healthy and nutritious diet is essential for building lean muscle mass. Most weight lifters cut down on the amount of food they consume in order to lose weight. But remember, your body needs food to provide enough energy to carry out the muscle-building exercises. Thus, to increase your body’s metabolism and burn more calories, practice a proper diet that comprises 30% proteins, 50% carbohydrates, and 20% fats.

You can extract your protein content from fish, chicken, and turkey. Stop gorging on protein bars and protein shakes. Try to fulfill your protein diet from the natural foods you eat and not from artificially-made products. Your diet should contain no more than 70% carbohydrates. And whatever carbs you include should be complex, such as whole wheat foods, vegetables, and other foods with high fiber content. Talking about fats, stick to only healthy versions, like olive oil and omega 3 fatty acids. 

Eat small meals after every 2-3 hours. This will make up to 5-6 meals a day. Drink at least 3 liters of water daily and if it is summertime or your workout days, increase this amount further. 

Exercise

It’s not just about practicing a rich diet that will lead your way to a lean body. Performing the right exercises is also crucial. And if you thought weightlifting to be the only way for building a lean muscle body, you are wrong. Though it forms a vital part of your schedule, it is not necessarily the best exercise. A good aerobic routine should be included to improve the functioning of your heart.

To begin with, warm up your body and stretch out before starting the workout. Do weight lifting workouts thrice a week. Incorporate short intense workouts with heavy weights once every two weeks. Take rests of 2 minutes between sets. Start off with a light workout, gradually increasing the intensity with each exercise. Following the traditional workout may lower your spirits; thus, include cardio or aerobic sessions three times a week for that much-needed fun and motivation. 

Incorporate this diet and exercises in your regimen and you’ll soon see better results. Train hard and flaunt your lean muscles confidently!

Cover Photo by Damir Spanic on Unsplash

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